recipes3 min read

Zucchini "Crab" Cakes

2026-03-04

#dinner#vegetarian#meal-prep#gut-friendly#low-fodmap

Zucchini "Crab" Cakes

Vegetarian "crab" cakes made with zucchini, modified with low-FODMAP substitutions for sensitive stomachs.

2026-03-04 • 3 min read

Prep Time
15 min
Cook Time
20 min
Servings
4

Nutrition (per serving)

Calories: 285
Protein: 11g
Carbs: 28g
Fat: 14g

* Nutritional values are estimates

Ingredients

  • 1 large zucchini, shredded (about 3 cups)
  • 3 eggs
  • 1½ cups panko breadcrumbs (check for FODMAP-friendly brands)
  • 2 tbsp mayonnaise
  • 1 tbsp chopped fresh parsley
  • ¼ cup fresh celery, finely chopped (FODMAP-friendly portion) OR 1 tsp celery salt
  • ½ tsp red pepper flakes
  • ¼ tsp black pepper (optional)
  • 1 tsp paprika
  • 2 tsp Dijon mustard
  • 1 tsp salt
  • Dash Worcestershire sauce (check for garlic-free version or omit)
  • About 2 tbsp olive oil, for cooking
  • Tartar Sauce:
  • 2 tbsp mayonnaise
  • 2 tbsp relish (use low-FODMAP or omit)
  • 2 tbsp lemon juice (optional - omit if citrus-sensitive)
  • Dash of salt & pepper

Instructions

  1. Make the tartar sauce: Combine mayonnaise, relish (if using), lemon juice (if tolerated), salt, and pepper. Cover and refrigerate. (For low-FODMAP, skip relish and add fresh dill or chopped pickles without garlic/onion)
  2. Preheat oven to 350°F.
  3. In a large bowl, mix shredded zucchini, eggs, breadcrumbs, mayonnaise, parsley, celery (or celery salt), red pepper, black pepper, paprika, Dijon mustard, salt, and Worcestershire sauce (if using) until well combined.
  4. Film the bottom of a large nonstick or seasoned cast-iron skillet with olive oil and turn heat to medium-high. Let the pan heat for about a minute.
  5. With wet hands (this keeps the mixture from sticking), mold the mixture into approximately 3-4 inch round patties.
  6. Drop patties onto the heated pan and cook for 2-3 minutes on each side, or until browned.
  7. Place the browned patties onto a cookie sheet and bake in the oven for about 15 minutes, or until heated through.
  8. Serve with tartar sauce on a bun with your choice of toppings, or over a bed of greens.
Tags: dinner, vegetarian, meal-prep, gut-friendly, low-fodmap
Recipe adapted from: Wolff's Apple House (https://wolffsapplehouse.com/zucchini-crab-cakes/)

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
15 min
🔥
Cook Time
20 min
🍽️
Servings
4

Nutrition per Serving

285
calories
11g
protein
28g
carbs
14g
fat

* Nutritional values are estimates

Ingredients

  • ✓1 large zucchini, shredded (about 3 cups)
  • ✓3 eggs
  • ✓1½ cups panko breadcrumbs (check for FODMAP-friendly brands)
  • ✓2 tbsp mayonnaise
  • ✓1 tbsp chopped fresh parsley
  • ✓¼ cup fresh celery, finely chopped (FODMAP-friendly portion) OR 1 tsp celery salt
  • ✓½ tsp red pepper flakes
  • ✓¼ tsp black pepper (optional)
  • ✓1 tsp paprika
  • ✓2 tsp Dijon mustard
  • ✓1 tsp salt
  • ✓Dash Worcestershire sauce (check for garlic-free version or omit)
  • ✓About 2 tbsp olive oil, for cooking
  • ✓
  • ✓Tartar Sauce:
  • ✓2 tbsp mayonnaise
  • ✓2 tbsp relish (use low-FODMAP or omit)
  • ✓2 tbsp lemon juice (optional - omit if citrus-sensitive)
  • ✓Dash of salt & pepper

Instructions

  1. 1Make the tartar sauce: Combine mayonnaise, relish (if using), lemon juice (if tolerated), salt, and pepper. Cover and refrigerate. (For low-FODMAP, skip relish and add fresh dill or chopped pickles without garlic/onion)
  2. 2Preheat oven to 350°F.
  3. 3In a large bowl, mix shredded zucchini, eggs, breadcrumbs, mayonnaise, parsley, celery (or celery salt), red pepper, black pepper, paprika, Dijon mustard, salt, and Worcestershire sauce (if using) until well combined.
  4. 4Film the bottom of a large nonstick or seasoned cast-iron skillet with olive oil and turn heat to medium-high. Let the pan heat for about a minute.
  5. 5With wet hands (this keeps the mixture from sticking), mold the mixture into approximately 3-4 inch round patties.
  6. 6Drop patties onto the heated pan and cook for 2-3 minutes on each side, or until browned.
  7. 7Place the browned patties onto a cookie sheet and bake in the oven for about 15 minutes, or until heated through.
  8. 8Serve with tartar sauce on a bun with your choice of toppings, or over a bed of greens.

Recipe adapted from: Wolff's Apple House

Vegetarian "Crab" Cakes with a Twist

These delicious zucchini-based "crab" cakes offer all the flavor and texture of traditional crab cakes but are completely vegetarian and can be easily modified for low-FODMAP diets.

Low-FODMAP Modifications

The original recipe has been adapted for sensitive stomachs:

  • Celery portions: Reduced to 1/4 cup (FODMAP-friendly) or use celery salt for flavor without FODMAPs
  • Worcestershire sauce: Check labels for garlic-free versions, or simply omit
  • Relish in tartar sauce: Many relishes contain onions and garlic—use low-FODMAP brands or skip it
  • Lemon juice: Optional if citrus triggers your symptoms
  • Breadcrumbs: Choose brands without added onion or garlic powder

Why Zucchini Works

Zucchini is a fantastic base for these "crab" cakes:

  • Low-FODMAP friendly: Up to 1/2 cup per serving is safe
  • Mild flavor: Takes on the seasonings beautifully
  • Perfect texture: When shredded and cooked, mimics crab nicely
  • Nutrient-rich: Vitamins C, A, and potassium
  • Low calorie: Keeps these cakes lighter than traditional versions

Cooking Tips

  • Remove excess moisture: After shredding zucchini, squeeze out extra water with a clean kitchen towel or cheesecloth
  • Wet hands: The mixture is sticky—keeping your hands damp makes forming patties much easier
  • Don't skip the baking step: Pan-frying gives a crispy exterior, but baking ensures they're cooked through
  • Make ahead: Form patties and refrigerate for up to 24 hours before cooking

FODMAP-Friendly Tartar Sauce

Create a gentler version of tartar sauce:

  • Use mayonnaise as the base (check for garlic-free)
  • Add fresh dill instead of relish
  • Include finely chopped cornichons (check labels for garlic/onion)
  • Skip lemon juice if citrus-sensitive, or use a tiny amount of lemon zest for flavor without acidity
  • Add a pinch of Dijon mustard for tang

Serving Suggestions

  • On a bun: Use gluten-free or whole grain buns if tolerated
  • Over greens: Serve on a bed of lettuce or arugula with lemon-free dressing
  • With roasted vegetables: Pair with your favorite FODMAP-friendly veggies
  • Bowl style: Serve over rice or quinoa with sliced cucumbers and carrots

Make It Your Own

  • Add fresh herbs: Dill, basil, or chives (green parts only) work beautifully
  • Spice it up: Add a pinch of cayenne or smoked paprika
  • Cheesy version: Mix in 1/4 cup Parmesan cheese for extra flavor
  • Make them mini: Form smaller patties for appetizers